Go Back
Keto Buffalo Cauliflower Bites

Keto Buffalo Cauliflower Bite Recipe

Crispy, spicy, and irresistibly good — these Keto Buffalo Cauliflower Bites are the ultimate guilt-free snack or appetizer! They deliver all the flavor and heat of buffalo wings without the carbs. Perfect for game nights, parties, or anytime you crave a crunchy, tangy treat that keeps you on track with your keto goals.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4
Course: Snack
Cuisine: American
Calories: 150
Ingredients Equipment Method Notes

Ingredients
  

For the Bites:
  • 1 medium head cauliflower cut into bite-sized florets
  • 2 large eggs or 3 tbsp unsweetened almond milk for vegan option
  • 1 cup almond flour or crushed pork rinds for extra crunch
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp smoked paprika
  • Salt & pepper to taste
  • 2 tbsp avocado oil or olive oil spray
For the Buffalo Sauce:
  • ¼ cup unsalted butter or vegan butter
  • ⅓ cup hot sauce like Frank’s RedHot or your favorite keto-friendly sauce
  • ½ tsp garlic powder
  • ½ tsp apple cider vinegar optional, for tang
Optional Toppings:
  • Chopped green onions
  • Crumbled blue cheese or shredded mozzarella
  • Keto ranch or blue cheese dressing for dipping

Equipment

  • Baking sheet
  • Parchment paper or silicone baking mat
  • Mixing bowls
  • Whisk
  • Tongs or spatula
  • Optional: Air fryer

Method
 

Preheat the Oven:
  1. Set your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat.
Prepare the Cauliflower:
  1. Wash and cut cauliflower into evenly sized florets to ensure even baking.
Make the Coating:
  1. In a bowl, whisk eggs (or almond milk).
  2. In another bowl, mix almond flour, garlic powder, onion powder, smoked paprika, salt, and pepper.
Coat the Florets:
  1. Dip each cauliflower piece into the egg mixture, then coat with the almond flour mix. Arrange on the baking sheet.
Bake Until Crispy:
  1. Lightly spray with avocado oil and bake for 20–25 minutes, flipping halfway through until golden and crisp.
  2. (Air Fryer Option: Cook at 375°F for 12–15 minutes, shaking halfway for extra crunch.)
Prepare the Buffalo Sauce:
  1. In a small saucepan, melt butter over low heat. Add hot sauce, garlic powder, and apple cider vinegar. Stir until well combined.
Toss & Serve:
  1. Once cauliflower is done, transfer to a bowl and toss with the warm buffalo sauce until evenly coated.
Optional Melted Cheese Finish:
  1. Sprinkle shredded mozzarella or cheddar on top and broil for 2–3 minutes for that gooey, cheesy touch!

Notes

  • or extra crunch, use crushed pork rinds instead of almond flour.
  • Want less spice? Use mild buffalo sauce or mix in a little melted cream cheese.
  • Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer for best crispiness.
  • Pair with celery sticks and keto ranch for the ultimate bar-style experience.
Nutritional value:
  • Calories: 120–150 kcal
  • Net Carbs: 3–4 g
  • Fat: 9–10 g
  • Protein: 3–5 g
  • Fiber: 2–3 g